DAY 12

Strength Check

Check how well you can maintain strength under fatigue before moving into the endurance phase.

Follow today’s plan below and keep your work clean and controlled.

TODAY'S CHECK

Strength Check

Complete 5 sets × 5 reps at 80% of your 3RM.

Rest 60 seconds between sets.

After Set 5, prepare for one final AMRAP set.

Complete as many clean reps as possible.

Stop the set when you can no longer complete a controlled full-range rep.

Record the number of clean reps completed.

Your AMRAP Result

Record the number of clean reps completed in your final AMRAP set. Continue using your Day 6 3RM as your training benchmark.

Today’s Plan

Warm-Up — 2 minutes

Working Sets — 5 sets × 5 reps, each hand

Resistance — 80% of your 3RM

Final Check — 1 AMRAP set, each hand

Cool Down — 2 minutes

Rest Rule: Rest 60 seconds between working sets.
Safety Note: Stop the AMRAP set when you can no longer complete clean, controlled full-range reps.
Done for today.
Complete today’s work with control, then continue when you’re ready.